6 Ways to embrace winter wellbeing
Simple practices to support rest, immunity, and reflection during the colder months
Just as nature slows down in winter, we too feel the pull to rest, reflect, and turn inward. It’s a season that encourages us to restore our energy and take better care of our health — but in today’s busy world, that’s often easier said than done.
The colder months can bring challenges like fatigue, lower immunity, and reduced motivation — all of which can affect mood, focus, and productivity. That’s why winter is the perfect time to lean into intentional wellbeing practices that warm the body, calm the mind, and support resilience.
Here are 6 ways to support your winter wellbeing, both at home and in the workplace:
1. Embrace the Art of Hygge
Originating from Denmark, hygge (pronounced hoo-gah) is the feeling of comfort, warmth, and contentment in life’s simple pleasures.
Create cozy moments:
Light a candle during your morning routine
Wrap yourself in a blanket with a warm drink
Read a good book or journal in a quiet corner
🕯️ Hygge encourages us to slow down, disconnect from the noise, and enjoy the little things that nourish the soul.
2. Prioritise Sleep with a Regular Routine
Sleep is a powerful tool for recovery and productivity. Yet it’s often the first thing we sacrifice.
Even on cold mornings, sticking to a consistent sleep schedule helps your body:
Reach deeper sleep cycles
Support immunity
Improve focus and mood
💤 Go to bed and wake at the same time each day. Create a calming wind-down routine — think herbal tea, screen-free time, or a gentle stretch before bed.
3. Soak Up Vitamin D
Did you know nearly one-third of Australians are low in vitamin D during winter?
Office workers are especially at risk, with many missing daylight hours completely.
☀️ Try this:
Sit near a sunny window during meetings or lunch
Take your breaks outdoors whenever possible
Go for a short walk in the morning or afternoon
🌞 Just 15–30 minutes a day in natural light can support your energy, sleep, mood, and immunity.
4. Adapt Your Yoga Practice for Winter
Yoga is a powerful seasonal tool — it can warm the body, boost immunity, and support deep rest.
Try warming, grounding practices:
Gentle backbends to lift energy and mood
Slow flows to lubricate joints
Restorative poses like legs up the wall or forward folds to calm the nervous system
🧘♀️ For better sleep, focus on longer exhales, deep breathing, and holding poses for 5–10 minutes. Forward bends and gentle inversions help settle the mind and body for rest.
5. Savour a Hot Drink with Mindfulness
A warm cup of tea or coffee can be more than a quick pick-me-up — it can become a ritual for stillness.
Try this:
Take 5 minutes to engage all 5 senses while enjoying your drink:
Hear the sound as you pour or stir
Smell the aroma
Feel the warmth in your hands and body
See the colour, the steam
Taste every sip slowly
🍵 This simple moment of mindfulness can help ground you during a busy day.
Bonus: Make your own immune-boosting syrup with honey, ginger, garlic, and thyme. Add a spoonful to warm water or tea when you’re feeling run down.
6. Eat to Support Your Immunity
Winter is the perfect time to nourish your body with immune-supporting ingredients.
Add more of:
Zinc: found in legumes, nuts, seeds, and seafood
Vitamin C & D: citrus, sardines, fortified foods, mushrooms
Probiotics: fermented foods like kimchi, yoghurt, or kefir
Natural antivirals: garlic, ginger, onions, cinnamon
Limit:
Sugar, dairy, refined carbs, and highly processed foods — these can increase inflammation and lower your body’s defences.
🥣 Support your gut, support your immunity — about 70% of your immune system lives there!
❄️ Final Thoughts: Wellbeing at Work, All Winter Long
As the season turns inward, so can we. Winter offers a valuable opportunity to rest, reflect, and reconnect with our health.
By integrating small daily rituals — movement, light, sleep, nourishment, and mindfulness — we can:
Boost team morale and energy
Support immune health
Encourage healthier habits across the workplace
💼 HR teams can play a powerful role by offering seasonal wellbeing sessions, warm indoor classes, or simple team check-ins. These little gestures go a long way in helping employees feel supported and cared for.